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Approved Log My Sustanon and Deca Durabolin Cycle Log

breakfast was the same, bagel cream cheese and two eggs.
845 meal is 3/4 cup oats about half to 3/4 cup walnuts 2-3 teaspoons of peanut butter and raspberries
Pinned this morning in left side delt, everything feels great!
Looks stupid good
 
Meals are literally the same, including dinner last night and snack

Breakfast today was same, 845 meal same, lunch same, pre workout same.

Workout:

Stretch 10 min

Again only 3.5 months after full left shoulder reconstruction; trying to take it easy, left side is so much weaker.

Isolateral chest press 45 lb plates on each side 3 x 12

Dumbbell bench on floor 1x12 35
1x 10 40 lb

Isometric box plank side to side 1x10

Tricep push down with v handle 1x15 42.5


Tricep push down with v handle to the side palm down grip 32.5 1x20

Tricep push down with handles on cords 1x8 42.5


Tricep kick back 12.5 lb each arm 1x13

Tricep kickback 15 lb each arm 1x8


Tricep rope push downs 1x8 27.5 tri’s are gassed

Low row with v handles for triceps-slow 1x15 85
1x10 90
1x8 95

Chest press machine 1x15 130
1x10 150


Tricep bench 1x15 50
1x15 x 65 tri’s are done.

Had a crazy pump today. Still really trying to take it easy as I was told by surgeon I was still supposed to be doing ROM and light strengthening

Cardio is same stairstepper setup as usual.

Post workout shake same, dinner was same.

Grabbed some psyllium husk today, will start putting it in 845 and later in the day meal.

Took 12.5 Aromasin this morning
 

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Food is the same

Would like some guidance; the macro picture here is representative of what I am getting each day, should I increase protein and lower carbs more?

Thanks!

Food was same as yesterday, besides adding in 2 Tbsp of psyllium husk yesterday and today.

Today was leg day, went ahead and went low weight high reps and felt decent, was failing far sooner than I thought I would at a given weight.

Stretch 10 min

1x12 each leg 250 leg press machine for warmup

1x12 each leg decline leg press 300 super set with 1x10 calf raise each leg same weight

1x17 decline leg press 480 super set with calf raises same weight 1x30
1x11 decline leg press 500 super set with calf raises at same weight 1x20

1x12 hack squat machine regular feet position 370
Superset with 1x15 hack squat with high feet position for hamstrings 370

1x7 leg abductor machine 140 (machine is maxed) holding 2-3 seconds at end of motion
1x5 at 140 same hold time
1x1 hold for 11 seconds

1x8 leg adductor machine 140 holding 4-5 seconda at end of motion
1x7 140 same hold time
1x1 hold for 21 seconds

1x10 per leg leg curl 100

Kettlebell circuit; figure eights around legs, passing kb around the front and behind back, and (not sure what it’s called but you basically start with it on floor and raise kettlebell with both hands using your legs till it’s above head and back down
1x12 20kg
1x10 24kg

Ab stretches

1x15 v-ups

1x15 bicycle crunches

1x15 slow leg lowers, from 90 to almost touching ground etc

3x 45 second single arm and single opposing leg planks per side

Cardio is same, 14 min level 9 stair stepper last minute level 15

Cold shower

Protein shake and chia

Feel awesome today, not sure why.

However I feel that I am holding a bit of water, you can kind of see it in picture.

Weight has held at 205 for the past 3 or four days.
 

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    588.2 KB · Views: 21
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  • 987DC54B-FF9F-462D-A0A4-62B3C56C2A1A.png
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    407.5 KB · Views: 24
Meals are literally the same, including dinner last night and snack

Breakfast today was same, 845 meal same, lunch same, pre workout same.

Workout:

Stretch 10 min

Again only 3.5 months after full left shoulder reconstruction; trying to take it easy, left side is so much weaker.

Isolateral chest press 45 lb plates on each side 3 x 12

Dumbbell bench on floor 1x12 35
1x 10 40 lb

Isometric box plank side to side 1x10

Tricep push down with v handle 1x15 42.5


Tricep push down with v handle to the side palm down grip 32.5 1x20

Tricep push down with handles on cords 1x8 42.5


Tricep kick back 12.5 lb each arm 1x13

Tricep kickback 15 lb each arm 1x8


Tricep rope push downs 1x8 27.5 tri’s are gassed

Low row with v handles for triceps-slow 1x15 85
1x10 90
1x8 95

Chest press machine 1x15 130
1x10 150


Tricep bench 1x15 50
1x15 x 65 tri’s are done.

Had a crazy pump today. Still really trying to take it easy as I was told by surgeon I was still supposed to be doing ROM and light strengthening

Cardio is same stairstepper setup as usual.

Post workout shake same, dinner was same.

Grabbed some psyllium husk today, will start putting it in 845 and later in the day meal.

Took 12.5 Aromasin this morning
Food is the same

Would like some guidance; the macro picture here is representative of what I am getting each day, should I increase protein and lower carbs more?

Thanks!

Food was same as yesterday, besides adding in 2 Tbsp of psyllium husk yesterday and today.

Today was leg day, went ahead and went low weight high reps and felt decent, was failing far sooner than I thought I would at a given weight.

Stretch 10 min

1x12 each leg 250 leg press machine for warmup

1x12 each leg decline leg press 300 super set with 1x10 calf raise each leg same weight

1x17 decline leg press 480 super set with calf raises same weight 1x30
1x11 decline leg press 500 super set with calf raises at same weight 1x20

1x12 hack squat machine regular feet position 370
Superset with 1x15 hack squat with high feet position for hamstrings 370

1x7 leg abductor machine 140 (machine is maxed) holding 2-3 seconds at end of motion
1x5 at 140 same hold time
1x1 hold for 11 seconds

1x8 leg adductor machine 140 holding 4-5 seconda at end of motion
1x7 140 same hold time
1x1 hold for 21 seconds

1x10 per leg leg curl 100

Kettlebell circuit; figure eights around legs, passing kb around the front and behind back, and (not sure what it’s called but you basically start with it on floor and raise kettlebell with both hands using your legs till it’s above head and back down
1x12 20kg
1x10 24kg

Ab stretches

1x15 v-ups

1x15 bicycle crunches

1x15 slow leg lowers, from 90 to almost touching ground etc

3x 45 second single arm and single opposing leg planks per side

Cardio is same, 14 min level 9 stair stepper last minute level 15

Cold shower

Protein shake and chia

Feel awesome today, not sure why.

However I feel that I am holding a bit of water, you can kind of see it in picture.

Weight has held at 205 for the past 3 or four days.
@JackSmithBoye if you want to cut down your training needs to have more volume on it way more bro
and your diet you need to cut the carbs to cut down like under 100 grams carbs and up the fats

but overall good shares and i like the fiber there :)
stay sharing we waiting
 
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